A Slow and Steady Base Building 45 Minute Run - Bridge to 10K

Bridge to 10K

16,524 membersβ€’26,585 posts

A Slow and Steady Base Building 45 Minute Run

Instructor57 profile image
Instructor57Graduate10
β€’12 Replies

Well I enjoyed that ! 😁

I'm still following my NRC runs and today was day 1 in the new NRC week .

I don't always do the runs in order and decided today I would do the 45 minute recovery run .

For me, this run was done with a very specific purpose in mind , that was Aerobic Base Building .

My intention was to run the full 45 minutes at a pace slower than my 5K pace and to try and keep that fairly consistent whether on the flat, up or down hill and this route has them all.

I do notice however that my pace dropped a little on the uphill on km4.

The reason I'm doing this is I'm gradually increasing my distance again so building (Or rebuilding) a decent aerobic base is crucial.

It still surprises me how much easier a run is even with just a small decrease in pace .

I don't know why I'm surprised because I absolutely know this ! πŸ€”

Anyway , very happy with this run , I felt I could have just kept on and on , and that's precisely how I wanted to feel .

Have a great weekend everyone!

Written by
Instructor57 profile image
Instructor57
Graduate10
To view profiles and participate in discussions please or .
12 Replies
β€’
Beatlesforever profile image
BeatlesforeverGraduate10

That's brilliant! Exactly how you should feel at the end of a slow run πŸ‘πŸ‘πŸ‘ You're doing so well, you're really on a roll there πŸ˜πŸ‘ I do find that NRC plans are just the ticket. And I'm finally getting to grips with the 'purpose' bit. CB always mentions it but it's taken a while to sink in for me. It does make a difference when the penny finally drops! 😁

Instructor57 profile image
Instructor57Graduate10β€’ in reply toBeatlesforever

Thanks , yes the NRC runs are great !So far so good πŸ˜πŸ‘

Sounds like you're really back fully into the game eh? Well done!

Instructor57 profile image
Instructor57Graduate10β€’ in reply to

Thanks Evy!Going ok so far at least 😁

Roxdog profile image
RoxdogGraduate10

Brilliant! It does seem as though we need to keep reminding ourselves of basic principles! We know the story and can advise others, but when it comes to ourselves, we can forget!

Instructor57 profile image
Instructor57Graduate10β€’ in reply toRoxdog

Thanks !Yes it is easy to forget these things sometimes

GailXrunning profile image
GailXrunning

πŸ‘ Excellent work. Great sense of purpose, too.πŸ‘πŸ™Œ

Instructor57 profile image
Instructor57Graduate10β€’ in reply toGailXrunning

Thank you πŸ˜πŸ‘

Birdlady64 profile image
Birdlady64Graduate10

Sounds perfect Ian!Wish I could have said the same about my 5k. The mind does strange things though doesn't it?

Instructor57 profile image
Instructor57Graduate10β€’ in reply toBirdlady64

Yes, it's surprising what the mind actually can do !I'm a big believer in NLP, and Hypnosis and when I was doing C25K I used to listen to subliminal messages before I ran , they absolutely helped me

Birdlady64 profile image
Birdlady64Graduate10β€’ in reply toInstructor57

Interesting... And what a fantastic thing to have as part of your mental toolkit

SueAppleRun profile image
SueAppleRunGraduate1060minGraduate

What an enjoyable run you had, have a good weekend

Not what you're looking for?

You may also like...

Building your "aerobic base"?

Between C25K and finishing B210K (hoorah!!) I had a bunch of niggles and physio treatments. Time on...
sallenson profile image
Graduate10β€’

A slow and slippery return run !

So it has been many weeks since i last had a run , infact it was 25th November For those who are...
Instructor57 profile image
Graduate10β€’

NRC Just a Run (30 minute easy paced recovery run)

NO, IT WASENT ON THE HORSE 😁 It was another nice morning and again , too nice not to run ! I was...
Instructor57 profile image
Graduate10β€’

Aerobic base building progress

Last month I experimented with nasal breathing and started following the Douillard/Maffetone method...
Flyingred profile image
Graduate10β€’

A Slow and Plodding Mid Morning 10K

Well, the last time I did a 10K (well, it was 14k) was June last year ! Then unfortunately life ,...
Instructor57 profile image
Graduate10β€’

Moderation team

See all
MissUnderstanding profile image
MissUnderstandingAdministrator
Annieapple profile image
AnnieappleAdministrator
Oldfloss profile image
OldflossAdministrator

Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.

Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.